10-27-2010
Deads- bar/5, 135/5, 155/5/ 185/5, 205/3, 225/3, 245/3, 275/1, 295/1/ 315/1
DB press- 50/8, 65/8, 75/8
BB row- bar/5, 95/5, 135/5, 155/5, 175/5
Push downs- 30/12, 40/12, 50/12
-Somehow tweaked my lower back on deads. I have no idea when/how I did it. Maybe because I haven’t pulled from the floor since surgery…who knows. Definitely gonna hit some LAX ball on that later.
-Threw Fat gripz on the DB presses so that’s why the weights were kept a little lower.
-The lower back thing really held me back on the rows.
…now I sound like I’m just making excuses.
10-28-2010
Went for a very short run today to loosen up/test my back. I seems to have worked some. I really need a foam roller or PVC.
I’ll probably try to lift tomorrow even though I probably shouldn’t.
10-29-2010
Dynamic Upper
Bench- 8x3 110lbs
Pull up- BW/3, 10/3, 15/3, 20/3, 15/3, 10/3, 10/3, 10/3
Dips- BW/8, 10/8, 20/8,
BB curl- bar/8, 65/8, 75/8
EZ incline triceps ext- 40/12, 50/12, 60/12
-Messed around with some dynamic bench presses. Used around 50% of my max and pressed the bar as fast as I could with perfect form.
-Back felt pretty good. Not 100%, but I was able to do what I wanted to today.
10-30-2010
10min run. I was going to take today completely off to rest some minor injuries but I couldn’t resist the nice weather. I had to do a little something and take advantage of the nice weather while we still have it.
11-1-2010
Dynamic Lower
Tke- 3x15
Box squats- 60% 8x2- 175lbs
Bench squat opp hand- BW/8, 35/8, 45/8
Romanian deads- 95/8, 135/8, 185/8
BB shrug- 135/10, 185/10, 225/10
Pull down abs- 45lbs 3x15
11-2-2010
Sprints- 100y, 90y, 80y, 70y, 60y, 50y, 40y, 30y, 20y, 10y
1mile run in 7:58
11-5-2010
Neutral grip chins- BW/3, 10/3, 15/3, 20/3, 25/3, 30/3, 25/3, 20/3
TKEs- 3x15
Bench squat holding dumbbell in opposite hand- BW/8, 35/8, 45/8
DB press- 50/8, 65/8, 75/8
Face pull- 40/12, 50/12, 60/12
Full contact twists- Bar 3x15
Jump rope- 1000 skips
11-10-2010
17:23-17:58
Deads- 135/3, 155/3, 185/3, 205/3, 225/3, 275/3, 315/3, 335/3
Weighted dips- BW/8, 10/8, 20/8
BB rows- 95/5, 135/5, 155/5, 175/5, 155/5
Didn’t have time for any assistance or conditioning today. Had to get in and out ASAP.
On 11-12 my car broke down. Long story short, I needed to buy a new car so I didn’t have transportation for 2 weeks. I was originally going to just workout at home and at track doing bodyweight exercises. Then I decided to take advantage of the situation and take time off from the gym. I haven’t taken time off in a very long time. I can’t remember the last time. So I went to the gym only when I caught a ride with someone else. I am back to training officially as of 11-27.
11-13-2010
Weighted Neutral chins- BW/3, 10/3, 15/3, 20/3, 25/3, 30/3, 35/3, 40/3
Bench squat, opposite hand- BW/8, 35/8, 50/8
DB press- 50/8, 65/8, 80/8
BB shrug- 135/10, 185/10, 235/10
11-19
Bench- 95/3, 135/3, 155/3, 185/3, 205/2, 185/3, 185/3, 155/3
DB row- 60/8, 75/8, 95/8
DB swing- 50/8, 60/8, 70/8
Push down- 30/12, 40/12, 50/12
11-27-2010
15:24- 16:00
Neutral chins- 1,2,3,4,5,1,2,3,4,1,2,3,1,2
Zercher squats- bar/8, 95/8, 135/8
TKE- 3x15
DB incline- 45/8, 60/8, 75/8
Seated DB power cleans- 15/12, 15/12, 15/12
11-29-2010
Deads- 135/3, 185/3, 225/3, 245/2, 275/2, 295/2, 315/1, 335/1, 355/1
Dips- bw/8, 10/8, 25/8
BB rows- 115/5, 135/5, 155/5, 175/5, 155/5
TKE- 3x15
BB curl- bar/8, 65x8, 85/8
20 burpees
12-1-2010
17:17- 18:02
Weighted Pull ups- bw/3, 5/3, 10/3, 15/2, 25/2, 30/2, 35/1, 40/1
Bench squat(opposite hand)- bw/10, 35/10, 50/10
DB press- 50/10, 65/10, 80/10
BB shrug- 135/10, 185/10, 245/10
Jump rope- 500 skips
12-3-2010
18:00- 18:30
BB Military- bar/10, 65/5, 95/3, 115/3, 135/3
DB row, elbow out- 60/10, 75/10, 95/10
Romanian dead lift- 95/10, 135/10, 185/10
JM press- bar/10, 65/10, 85/10
12-5-2010
1.5 mile run in 12:57.
Got a run in today since I haven’t done one in a while. Running outside in the cold weather is great for building toughness. All you need is a good set of gloves, a hat and a hoodie and you don’t even notice the cold air. I also ran with my mouth piece in to increase the difficulty.
12-6-2010
17:50- 18:45
Neutral grip chins- 1,2,3,4,5,6,1,2,3,4,1,2,3,1,2
DB incline- 45/10, 60/10, 75/10
Seated DB power cleans- 20/12, 20/12, 20/12
TKE- 3x15
Zercher squats- bar/10, 95/10, 135/10
BB complex- (bar)- military, hang clean, row, romanian deads, squats…5 rounds
12-8-2010
18:08- 19:10
Deadlift- 135/5, 185/3, 225/3, 245/2, 275/2, 295/2, 315/1, 335/1, 365/1
Dips- bw/10, 10/10, 25/10
BB row- 115/5, 135/5, 155/5, 175/5, 175/5
BB curl- bar/10, 65/10, 85/10
Jump rope- 500 skips
12-11-2010
Weighted pullups- bw/3, 10/3, 15/3, 25/3, 30/2, 40/2, 45/1
Bench squat (opposite hand)- bw/10, 35/10, 55/10
Flat DB press- 50/10, 65/10, 85/8
BB shrug- 135/10, 185/10, 255/10